Training questions?

Ok looking for advice/hints/tips here.
First question
I can hit the gym 4 times a week Monday, Wednesday, Thursday, and Saturday. With that said my current split is
Monday chest/shoulders bench/over head press
Wednesday back/light shoulder dead lift delt raises
Thursday mainly a light arm day
Saturday legs squat/presses.
Would it be helpful to move my overhead presses to Thursday? I ask because this past Monday I hit a set PR but then it took away from my shoulder work. The goal of all this is get me ready for my first attempt at the state game for powerlifting. Thanks in advance.

First, you'll want to completely revamp your routine to emphasize movements and not muscles. Next, you'll need to address your weak areas in each of the big 3 and program around that. Although it is a great lift, OHP isn't something that is generally done for a Max Effort for a true PL'ing template. Finally, and most importantly,do you have a coach that can analyze your technique? Technique is EVERYTHING when it comes to progress in PL'ing and the techniques are very different from BB'ing.

That's a good start. My advice is to film yourself while training. It doesn't have to a 1RM, but make it pretty heavy (a 5RM works well). From there, critiques can be made regarding technique, programming, weak spots, etc.

My gym has two locations one on my way home from work and another clear across town. Of the only one has a squat/power rack. Guess which one. Due to time constraints I can only use that one on Saturdays.

My gym has two locations one on my way home from work and another clear across town. Of the only one has a squat/power rack. Guess which one. Due to time constraints I can only use that one on Saturdays.

You need to lower the bar height; it's too high. Sit back more on your hips and you'll need to really focus on posterior chain and ab strength. It's hard to see your upper back because of the plate, so I can't comment on your upper back tightness.

You need to lower the bar height; it's too high. Sit back more on your hips and you'll need to really focus on posterior chain and ab strength. It's hard to see your upper back because of the plate, so I can't comment on your upper back tightness.

Thank you. I have started working more on abs and doing hypers. Working in good mornings too

Thanks for the info. That looks like it will fit well. I really do appreciate all the input. And if my partner doesn't flake I'll post a new dl video at a heavier weight. I'll get one up of my bench too. Partner seems to be catching warm weather-itis. :-/

Your lower back is rounding on the deadlifts - push your chest forward and create a nice arch in your back. You don't want to deadlift with a rounded back.

On the squats, it's like you're doing speed reps. Feel free to pause at the top of the lift. Most people squat, then when they get to the standing position again they count "one thousand one, one thousand two" and then they squat.

Widen your grip a bit. This will help with depth. Second, you want your hips to break before the knees. It looks like you may be breaking simultaneously and for a lifter just learning to squat, this isn't good.

Most people sit down on the toilet better than they squat. Imagine there is an imaginary seat behind you. You want the glutes to continue doing back and then push them forward as the concentric motion occurs.

If your gym has a box, that would be even better.

Your toes are pointed outward around the 30 degrees margin, which is a good thing. Just widen your grip and like rodja has stated pull the hips back. You'll want to remember this "ass up, hips forward".

You don't want to "leg press the weight up" meaning drive your feet in the ground and push up with your quads. You'll want to raise the ass, and drive your back into the bar to extend the hips.

Keep the bar parallel to your feet at all times. Your bar appears to be just a tad bit high. on your back.